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  1. #1
    Registered User wolfmasterflex's Avatar
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    My 20 Rep Squat Program

    Hey guys, so i'm planning on doing a 20 rep squat program, since it seems to be a very well known and almost fabled full body workout program. Anyways, i've came up with a version of the workout wich i'm planning on doing. I'm going to need ur guys advice in a few areas so don't be afraid to criticise.

    Full body workout:

    Wide Stance Squats: 20 reps (deep breath in during reps, rest pause when necesary)
    Pullovers:20 reps (light weight, go deep into hole with deep breath, immediately after squats)
    *Superset 1: 2 sets
    -Db Bench Press 8-12 reps (momentary failure, do not go to rest pause,drop set, or rely on forced reps heavily)
    -Pullup: 8-10 reps (rest pause or machine assist if necesary)
    **Superset 2: 1 set
    -Incline Flyes: 10-12 reps
    -T-Bar Row: 8-12 reps
    ***Superset 3: 2 sets
    -Side lateral Raises:10-12 reps (Drop set+static hold on last set)
    -Upright Row:10-12 reps
    Superset 4: 1 set
    -Cable Rear Delt Raise: 8-16 reps (double drop set)
    -Barbell Shrugs
    Superset 5: 2-3 sets
    -Preacher Curl: 8-12 Reps
    -Close Grip Bench press: 8-12 reps
    *Should i take these sets to absolute failure? I'm worried about overtraining since i'm prone to overtraining chest alot
    **Should i do 2 supersets instead of 1
    ***Should i do Db press instead of laterals?

    Tell me what u guys think
    Any and all advice is seriously appreciated
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  2. #2
    Registered User conradhpft's Avatar
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    First, why only squats? Where are your other leg exercises?
    Second, why so many exercises all in one day?
    Third, abs?

    I totally get where you're coming from, you want to hit all the muscle groups. But, keep it simple. For example. DB bench hits chest, shoulders, and tris. Pull-ups hit bis and lats, and back. Instead of adding so many different exercises for those groups, why not add sets?

    I' usually pick about 5 exercises a day. Hit one super hard (your primary focus for the day) and the other 4 for accessories.

    For example:

    Squat - 3 sets of 20 (if you really insist on doing 20s, I prefer heavier for 8-12reps and doing 4-6 sets)
    Do this exercise by itself and give adequate rest.

    Superset 1 - 4 sets
    DB Bench x 8-10
    Pull-ups x 8-10

    Superset 2 - 4 sets
    Over-head press x8-10
    Upright Rows

    End with abs

    Then, if you really need to hit those other groups, put them on a second day (like an A and B workout).
    Set it up similarly and alternate every other day. Add some deadlifts in there for day two, or make one day primarily upper body and the other mostly lower body.

    That's just my two cents. Keep it simple and rotate your program, don't try to get it all in every workout.
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  3. #3
    Neckbeard -Lucifer's Avatar
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    Exclamation

    You really think you'll have the energy to do all those other exercises after you're done squatting?
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  4. #4
    I lift, therefore I am. Enso's Avatar
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    I don't think shrugs will be necessary personally. Your energy is going to be dropping quick after the 20 rep set if you go at it hard enough and you can work traps with upright row. Lying triceps extension may be better than close grip bench as well. And, no...I would not carry those sets to failure.
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  5. #5
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    Looks like way too much man. Too much extra work. If you're pushing a 20 rep PR 3 times a week, you'll likely not be able to finish all of that. I would pick a few accessory lifts each day and stick with that.
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  6. #6
    Registered User John Hicks's Avatar
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    Originally Posted by wolfmasterflex View Post
    Wide Stance Squats: 20 reps (deep breath in during reps, rest pause when necesary)
    Do you know anything about the 20 rep squat program? Basically, it's this:

    1 set of squats. 20 reps. Take your 10 best, and pump out 20 in good form. Don't stop until you can do all 20. Briefly rest between reps if you think you need to. The last few reps should look like you're not gonna make it. If you think you can do anything else after doing the 20, then you're NOT using enough weight. This will be the hardest workout of your life, so treat it as such. Next workout, add 5 pounds to the bar. Eat like a horse, sleep like a baby, and get ready to buy new clothes because you're about to outgrow your old ones.

    Tell me what u guys think
    I just did. NOW SQUAT DAMMIT!!!

    Any and all advice is seriously appreciated
    Rep me if you want. BTW, read the book, Super Squats - it'll tell ya everything you need to know.
    WARNING: This post may contain material offensive to those who lack wit, humor, common sense and/or supporting factual or anecdotal evidence. All statements and assertions contained herein may be subject to literary devices not limited to: irony, metaphor, allusion and dripping sarcasm.
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  7. #7
    SBD magic15's Avatar
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    Yea way too much volume op, Your suppose to be putting the squat in the front and center in this program and everything else SOMEWHAT on the backburner
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  8. #8
    Tu papi Jasonk282's Avatar
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    You need to read what the 20 rep squat program is all about.
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  9. #9
    Registered User bmontgomery87's Avatar
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    5x5 and eat more....
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  10. #10
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    Originally Posted by conradhpft View Post
    if you really need to hit those other groups, put them on a second day (like an A and B workout).
    Set it up similarly and alternate every other day.
    Agreed. With the 20 rep squat program, you shouldn't be doing so many other exercises. I think you should set it up as and upper/lower body split. That squat program shouldn't be so easy that you can do all those other exercises afterwards.
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  11. #11
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    20 rep squats - I can't even imagine what the last 3-4 reps will feel like if you use a weight that you usually do for 10 reps. I don't think I'd have the energy or the intensity to a ton of volume after this

    You're underestimating what 20 rep squats call for
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  12. #12
    Bootless Errand ironwill2008's Avatar
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    Whenever I see "20-rep Squats" in a thread title, I feel obligated to post this vid:



    Set starts @ 1:15:



    Not one ounce of 'quit' in that guy







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